How To Front Squat

Learning how to front squat is probably a very sensible move if you want to increase your vertical jump. You see the front squat is one of the very best strength exercises for athletes wanting to learn how to jump higher. It has a number of benefits over the traditional back squat (better
quad involvement, easier on the lower back being the main ones) and in
theory isn't that hard to perform.

Basically you un-rack the barbell with it positioned across your
shoulders, then while maintaining an upright position, you squat down
until your thighs are just past parallel, before extending the knees and
hips back into the beginning position.

Front Squats = Awesome vertical jump strength exercise

Why Don't More Athletes Front Squat?

Unfortunately many athletes miss out on the benefits this great exercise
provides because even though it all sounds quite simple, in practice it
can often be uncomfortable to perform if you are unfamiliar with the
lift.

The reasons for this are that compared to the back squat, the front
squat shoulders the load (pun intended) across a much smaller surface
area. This means that on each of the parts of the shoulder where the bar
is resting, it is carrying a higher portion of the weight. As well as
that, many athletes, myself included, have wrist and back flexibility
constraints, that can make this exercise difficult to perform when
compared to the back squat variants.

However, just as there is more than one way to skin a cat
(Apparently. I have never actually tried skinning a cat), there is also
more than one way to front squat. In the video below I demonstrate for
different ways to execute front squat, each with its own set of pros and
cons, but all highly effective.

The Crossed Arm Method

Crossed Arm Front Squat: 130kg! He doesn't look too troubled by this.

PROS

Requires no equipment

Overcomes flexibility and mobility issues

CONS

Barbell can still be uncomfortable on the shoulders (especially for athletes without much deltoid muscle mass)

Lifting Straps Method

Front Squat With Lifting Straps: Take A Load Off

PROS

Lifting straps are cheap

Overcomes flexibility and mobility issues

CONS

Barbell can still be uncomfortable on the shoulders when the loads get heavy

Feels less secure than other methods (although in reality, it isn't)

Get Strength Front Squat Harness Method

Getstrength.com Front Squat Harness: Now We Can Really Lift Some Heavy Loads

PROS

By far the most comfortable way to front squat

Allows the use of substantially heavier loads

Overcomes flexibility and mobility issues

CONS

The front squat harness costs around NZD $200

If you are interested in buying the front squat harness, and it truly
is a great piece of training equipment, then you can order them
directly from Getstrength.com and they do at least offer free shipping worldwide.

Conclusion

If you aren't using the front squat in your vertical jump program because you don't like doing them, then maybe it is time to give the front squat another look. They are a great vertical jump exercise and as I have just shown there are plenty of options available to you if are prepared to experiment a little.

NOTE: It is also worth noting too that I have focused on ways to
shorten the learning curve of front squats in this article. If you are
planning on doing some Olympic lifting as part of your program, which
does require you to learn the front squat position in order
to finish the various cleans etc, there is no reason why you can't take
the time to work on the things that are holding you back. It might take a
bit longer but it will be time well spent.

Related Articles

Strength Training Part 1
- Getting strong is vital for jumping high. Part 1 of our 2 part look
at strength training covers the various theories behind strength
training.
Squats and Deadlifts
- Squats and deadlifts are the big two strength building exercises for
increasing your vertical jump. Check out our introductory look at these
great exercises.